live below the line!!

Meals and menus for under 1 per day!

Contents
! ! ! ! ! ! ! ! Introduction, p.3! Breakfast, p.4! Snacks and light meals, p.7! Soups, p.9 ! Rice and pasta, p.13! Beans, Pulses, Lentils, p.16! Bread, p.23! Dessert, p.25!

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Introduction
Live Below the Line is an incredible new awareness and fundraising campaign that's making a huge difference in the ght against extreme poverty. ! Quite simply, it allows thousands of people in the Global North to better understand the daily challenges faced by those trapped in the cycle of extreme poverty, and builds a movement of passionate people willing and able to make a meaningful difference for those who need it most. ! The week of Live Below the Line is a week like no other. From 2-6 May, thousands of people across the UK will spend just 1 each day on food, and use their daily experiences to bring extreme poverty to the centre of conversation in homes and workplaces. We'll all be challenged, we'll struggle without caffeine, and have a faint feeling of being not quite full for the whole week. We'll pool money with housemates, colleagues or family to make that one pound stretch just a little further... ! We'll do all of this because whilst we choose to struggle to Live Below the Line for one week, there are 1.4 billion people who have no choice other than to do it every day. ! Think about that gure - 1.4 BILLION - that's over 20 times the population of the UK - living every day to live in the most abject poverty. ! "It's not that bad," you might say - "1 goes a lot further in developing countries". - Unfortunately not. The 1 gure represents the amount someone living in extreme poverty in the UK would have to live on. ! And for people who live in extreme poverty that 1 has to cover far more than food and drink - we're talking everything - health, housing, transport, food, education... It's impossible to imagine, but it's the incomprehensible reality for an incredible number of people. ! Gandhi said that "Poverty is the worst form of violence" - and we couldn't agree more. But it can be so hard to know how best to respond. That's where Live Below the Line comes in - so join us today. !

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Breakfast

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Oatmeal porridge with apple and honey

With 1158 kilojoules per serving this recipe assures you are all powered up for the day, so you will only need a small lunch to keep up with the Live Below the Line challenge.! !

Serves 1! Ingredients! ! 50g rolled oats ! ! 1 cup skim milk ! ! 1 tablespoon sugar! ! 1 tablespoon honey ! ! 3 granny smith apple slices! ! sprinkle of cinnamon! ! Method! 1.! Add rolled oats and skim milk in a bowl, mix well and put in microwave for 2 minutes.! 2.! Take it out and give it a stir, adds bit of water if is too dry. Add sugar and cinnamon and put it back in microwave for another minute.! 3.! Serve with apple slices, a sprinkle of cinnamon and a dollop of honey.! !

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Fruit Crepes
Serves 2! Ingredients! ! 100g our ! ! 1 cup milk ! ! 1 egg ! ! pinch salt! ! butter for frying! ! 1 banana ! ! OR 1 apple ! ! 1 tbsp sugar! ! Method! 1.! Sift the our and salt into a large mixing bowl with a sieve held high above the bowl so the our gets an airing.! 2.! Make a well in the centre of the our and break the egg into it. Whisk the egg making sure any bits of our from around the edge of the bowl are mixed in with the egg.! 3.! Gradually add small quantities of the milk, still whisking. Continue whisking until the batter is smooth, with the consistency of thin cream.! 4.! Let the pancake mix stand for at least 30 minutes before cooking.! 5.! Melt a small piece of butter in a non-stick frying pan.! 6.! Make sure the non-stick frying pan is really hot before adding 2 tbsp of the batter mixture. As soon as the batter hits the hot pan, tip the pan around from side to side to get the base evenly coated with batter.! 7.! Carefully lift the edge of the cooked pancake with a palette knife to see if it's tinged gold as it should be. Flip the pancake over with a pan slice or palette knife to cook the other side (should only take a couple of minutes each side)! 8.! Stack the pancakes as you make them between sheets of grease-proof paper on a plate. !

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Snacks and light meals

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Roasted vegetables
Any of the following vegetables work well for roasting: ! ! Butternut squash! ! Potatoes! ! Beetroot! ! Cassava! ! Carrots! ! Red onions! ! Courgettes! ! Ingredients ! ! Oil! ! 4 whole garlic cloves! ! Rosemary (fresh or dried)! ! Salt and pepper! ! Method! 1.! Preheat oven to 180C. Scrub and trim all the vegetables, then cut them into chunks.! 2.! Place the oil into a bowl. Dip in the vegetables pieces and garlic so that they are well coated.! 3.! Arrange the squash, potatoes, beetroot and cassava pieces on a baking tray and bake for 20 minutes.! 4.! Turn these vegetables over, then add the rest of the vegetables. Sprinkle with the rosemary, season with salt and pepper. Return the tray to the oven for further 20-25 minutes.! 5.! Serve with warmed bread.! !

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Soups

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Pumpkin and potato soup

Ingredients! ! 2 tbsp oil ! ! 1 onion, nely chopped ! ! 1 garlic clove, crushed ! ! 1/2 tsp ground coriander ! ! 1 tsp ground cumin ! ! 1/2 tsp freshly grated nutmeg ! ! 750g peeled pumpkin, diced ! ! 3 large potato, peeled, diced ! ! 1L chicken or vegetable stock ! ! Method! 1.! Heat oil in a large saucepan over low heat, add onion and leek and cook for 2-3 minutes, until softened but not coloured.! 2.! Add garlic and spices and cook, stirring, for 30 seconds.! 3.! Add pumpkin, potato and stock and bring to the boil.! 4.! Turn heat to low, cover and simmer for 30 minutes.! 5.! Allow to cool slightly, then blend in batches. ! 6.! Return soup to pan and reheat gently. Season with salt and pepper and add a little more nutmeg if desired!

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Yellow split pea and vegetable soup

! Serves 4-6! Ingredients! ! 1 potato, diced! ! 1 carrot, diced! ! 1 onion, chopped! ! 1 " cups yellow split peas! ! 6 cups vegetable stock! ! cayenne! ! Salt and pepper to taste! ! Method! 1.! Heat the oil in a large saucepan over medium heat. Add the onion, carrot and potato. Cover and cook, stirring occasionally, until the vegetables are soft, about 10 minutes. ! 2.! Stir in the stock, split peas, cayenne and salt and pepper to taste. ! 3.! Bring to the boil, then reduce the heat to low, cover and cook, stirring occasionally, until the split peas are soft and the soup thickens, about 40 minutes. If the soup becomes too thick, add a little water. ! 4.! Serve hot.!
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Leek and pumpkin

Ingredients! ! 1kg chopped pumpkin! ! 1 leek, sliced! ! 8 cloves garlic! ! 1 tsp cumin! ! 5 cups prepared vegetable stock! ! 2 cups milk! "! ! Method! 1.! Preheat the oven to 180 C. Place pumpkin, leek, garlic and cumin on a baking tray. Spray lightly with oil. Roast, uncovered, for 25 min.! 2.! Transfer vegies to a saucepan and add stock and milk. Simmer for 15 min. Puree with a hand-held blender. Season before serving.!

Potato
Ingredients! ! 1 large potato, scrubbed and diced ! ! 1 medium brown onion, peeled and diced! ! 1 leek (optional, if budget allows it)! ! Small knob butter! ! Method! Boil 1 # cups water in a medium saucepan and add the potato. Simmer for about ! an hour, adding more water if it starts to get too dry.! Heat butter in a saucepan and fry the onion until soft. ! Add onion to boiling potato and mash with a fork or potato masher until the soup ! is as smooth as youd like. Taste and season.!

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Rice & Pasta

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Rice, vegetables and sausage

! Ingredients! ! 80g of rice! ! 2 mushrooms! ! 2 carrots! ! 1 or 2$sausages! ! 1 cube stock! ! olive oil! ! Method! ! Boil the rice using half the stock cube. Boil the carrots using a quarter of the remaining stock cube.! ! Heat oil in a frying pan and cook the sausage until brown, turning frequently (about 25 minutes).! ! Use the last 4 minutes of the cooking time for the sausage and add the mushrooms and carrots, pan-frying them for about 4 minutes or until everything is cooked.!

Fried Rice
Ingredients! ! 100 grams rice (about 2/3 cup, uncooked)! 1/2 a head of broccoli! 1/8 of an onion! Oil to cook, if you can afford it! ! Method! 1.! Cook the rice using your preferred method; set aside.! 2.! Finely chop the broccoli and onion. Heat the oil in a pan and saut the vegetables.! 3.! When the onion is browned to your liking and the broccoli is soft enough, add your! 4.! cooked rice and toss all ingredients together.! 5.! Serve and enjoy.!

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Couscous with vegetables

Serves 4! Ingredients! ! 1 onion! ! any vegetables of choice! ! 2 cloves of garlic! ! 2-3 tbsp oil! ! 1 # cups of couscous! ! 2 # cups chicken or vegetable stock! ! # cup of currents! ! Method! 1.! Stir fry or roast any vegetables! 2.! Meanwhile in a large saucepan, heat oil and cook onion and garlic over moderate heat for 10-15 minutes, until softened but not coloured.! 3.! Stir in couscous and cook for 1 minute. Add stock, bring to the boil, then simmer for 8-10 minutes, stirring regularly until couscous is cooked and liquid has been absorbed.! 4.! Combine couscous with currents and season with salt and pepper.! !

Macaroni with hot buttered peas

Ingredients! For a vegan version use olive oil instead of the butter.! ! 85g (3oz) macaroni or other pasta shapes! ! 100g (3 1/2oz) frozen peas! ! 20g (3/4 oz) butter or oil! ! Method! 1.! Bring a medium saucepan of salted water to the ! !boil and add pasta. Set timer ! !according to the packet directions.! 2.! When there are 3 minutes remaining add peas ! !and cook until pasta is just tender. ! 3. !Drain and return to the saucepan with the butter. Stir to crush the peas a little. ! 4. !Taste and season.!
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Beans, Pulses and Lentils

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Baked polenta with red beans

,-.!/01.234!546!7.!548.!4!9.:!846;!4-.48!428!<.9<=>.<43.8!?2@1!2..8.8A!! ! Ingredients! ! 3 # cups of water! ! 1 tsp salt plus more for seasoning! ! 1 cup cornmeal! ! 3 tbsp oil! ! Black pepper! ! 4 spring onions, chopped ! ! 1 # cooked red kidney beans, drained and rinsed! ! Method! 1.! Bring water to the boil in a large saucepan over high heat. Reduce the heat to medium, add the salt and slowly whisk in cornmeal, stirring constantly.! 2.! Reduce the heat to low and continue to cook, stirring frequently, until thick, 30-40 minutes.! 3.! Stir in 1 tbsp oil and season with salt and pepper to taste.! 4.! Spoon the polenta into a lightly oiled, shallow 10-inch square baking dish and spread it evenly over the bottom.! 5.! Refrigerate until rm, at least 30 minutes. ! 6.! Heat 1 tbsp of oil in a medium-sized skillet over medium heat. Add the scallions and cook until lightly softened, about 1 minute. Stir in the beans.! 7.! Simmer until the mixture is hot and the avours are blended, about 5 minutes.! 8.! Keep warm over very low heat.! 9.! Preheat the oven to 190C. Cut the polenta into 4 squares and place on a lightly oiled baking sheet. Brush the tops with the remaining 1 tbsp oil and bake until hot and golden brown, about 20 minutes.! 10.! To serve, transfer the polenta to individual plates and serve hot. !

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Spiced chickpeas with cauliflower

Ingredients! ! 1 tbsp olive oil! ! 100g (3 1/2oz) cauliower orets (fresh or frozen)! ! 1/2 can chickpeas (200g / 7oz), drained! ! 1 tsp ground cumin! ! 1 tsp chilli akes! ! Method! 1.! Heat oil in a small frying pan and cook cauliower over a medium high heat until starting to brown.! 2.! Add remaining ingredients and continue to cook, stirring for a couple of minutes or until chickpeas are hot and everything smells fragrant.! 3.! Taste and season. Lovely hot but also good a room temperature so great for a packed lunch.! ! Variations! A spice blend like garam marsala, baharat or even a good curry powder would be lovely. Coriander, parsley or mint would all be good too.!
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Dahl
Ingredients! ! 1 cup dried split lentils (Red or Yellow), washed, drained! ! 4 cups water! ! 3 cloves of garlic ! ! 1/2 teaspoon ground turmeric! ! 1/4 cup canola oil ! ! 1 teaspoon ground cumin! ! 1 teaspoon ground coriander! ! 1/4 teaspoon cayenne pepper! ! ! Method! ! Place lentils and water into a saucepan over medium heat. Bring to the boil. Use a spoon to skim any residue from surface.! ! Reduce heat to low. Add garlic and turmeric. Partially cover with a lid. Simmer for 1 hour. Cook, stirring, for a further 30 minutes or until lentils are tender.! ! Heat oil in a small frying pan over high heat. Add cumin, coriander and cayenne pepper. Cook for 30 seconds and stir into lentils.! Variations! A simplied version of this recipe would be to replace the spices with ginger and add a! small onion. !

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Hearty lentil stew with steamed rice

The secret to cooking red lentils is to keep an eye on them and stop when they are just tender. Its a ne line between just cooked and mushy. But dont stress if you end up with a more lentil soup texture it will still be delicious.!

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Ingredients! ! 2 tablespoons vegetable oil! ! 1 onion, peeled and diced! ! 1 large carrot, diced into chunks! ! 2 ribs celery, diced onto chunks! ! 1 can tomatoes (400g / 14oz)! ! 150g red lentils! ! ! Method! 1.! Heat oil in a medium saucepan and cook onion covered on a medium low heat until the onion is soft. ! 2.! Add remaining ingredients except for the lentils and 1 1/2cups water. Simmer until the veg are tender about 45mins.! 3.! Add lentils and simmer for a further 10 minutes or until lentils are just cooked through but not mushy. Taste and season and serve with steamed rice.!

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Indian-spiced lentil soup

Serves 4-6! Ingredients! ! 2 tbsp oil! ! 1 small onion, chopped! ! 1 stalk of celery, chopped! ! 1 small potato, diced! ! 1 garlic clove! ! 1 can tomatoes! ! # tsp ground cumin! ! # tsp ground coriander! ! % tsp cayenne! ! 1 # dried lentils, rinsed! ! 6 cups vegetable stock or water! ! Salt and pepper to taste! ! Method! 1.! Heat the oil in a large pot over medium heat. Add the onion, celery, potato and garlic. Cover and cook until softened, about 10 minutes. Add the tomatoes. Stir in spices.! 2.! Add the lentils and stock and bring to the boil. Reduce the heat to low, cover and simmer, stirring occasionally until the lentils are tender, about 30 min.! 3.! Season with salt and pepper and cook for another 10 min to blend the avours. Serve hot.!

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Chickpeas in tomato sauce

Serves 3-4! Ingredients! ! 1 % cups chickpeas, soaked overnight, then drained! 1 tbsp oil! 1 small onion, roughly chopped! 3 garlic cloves, chopped! Salt and pepper! Tinned tomatoes! Method! ! 1.! Boil chickpeas for 1-2 hours or until cooked. Drain and set aside.! 2.! Heat oil in a saucepan and add onion. Saute until soft.! 3.! Reduce heat to very low, add tomatoes and cook without a lid for about 30 min. ! 4.! Remove from heat and blend until smooth.! 5.! Combine chickpeas and tomatoes and return to heat. Season with salt and pepper and serve hot.!

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Breads

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Chapatis
These chapatis are easy to make and would go beautifully with dahl, ! curries, stews or soups. !
Ingredients! ! ! 3 cups plain our ! ! 1/4 cup oil! ! 1-2 cups boiling water! ! ! ! ! Method! 1.! Stir oil into our. Add boiling water slowly so that you dont add too much. Make a dough like a pizza or bread dough. ! 2.! Cut into 12 pieces. Form each piece into a ball. Roll out thin. ! 3.! Dry fry in a frying pan (no oil needed) on both sides.!

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Simple Bread
Ingredients:! ! # cup Self raising our! ! Water to form soft dough! ! Method:! 1. Combine our and water until soft dough is formed. Divide into two ! portions. Roll out thinly.! 2. Heat hotplate, and grill until browned on both sides and cooked through. ! Pressing air bubbles down with clean tea towel whilst cooking. ! 3. Serve with margarine and jam if desired and budget allows it. !

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Desserts

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Rice pudding with dried fruit (optional)

Ingredients! ! # C rice! ! Approx 150ml milk! ! Approx 50ml water! ! Dried fruit/ jam to taste (optional)! ! Method ! 1.! Bring water and milk to a boil, stir in rice and dried fruit. Reduce heat to simmer. ! 2.! Continue to cook until rice is tender and liquid has reduced. If there isnt enough liquid to make a creamy consistency, add a little water.! 3.! Serve hot or cold with added jam if desired (and budget allows it).! !

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Banana cake
Ingredients! ! ! 2 tbsp margarine ! ! 2 tbsp milk (30ml)! ! 160g (3/4 cup) raw sugar! ! 1 egg ! ! 3 ripe bananas, mashed! ! 240g (1 1/2 cups) plain wholemeal our! ! 3 tsp baking powder! ! ! ! Method! ! 1. Preheat oven to 200C.! 2. Lightly grease a 15 x 23cm loaf tin.! 3. With an electric beater, beat margarine and raw sugar until well combined. Add egg and mashed bananas and beat until combined.! 4. Combine the our and the baking powder and gently fold into ! the banana mixture. Add the milk and fold to combine.! 5. Spoon mixture into greased cake tin and bake in the preheated oven for! 45 minutes or until cooked and a skewer inserted into the centre comes! out clean.! 6. Stand cake in the tin for 5 minutes before turning it onto a wire rack to cool. $!

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